According to the American Obesity Association, 62 percent of American women ages 20 to 74 are overweight, and about half of that group are obese. The AOA also states that the obesity rates of American women are on the rise. Healthy eating for women is a necessity that helps women lose weight, feel good and enjoy longer, healthier lives.
Features
A healthy diet for women should include low amounts of artery-clogging fats such as saturated fat, trans fat and cholesterol. According to the National Women's Health Information Center, women should limit the amount of these fats in their diets to help ward off heart disease and strokes. On the other hand, women need to consume foods that are rich in vitamins and calcium, with an adequate amount of whole grains, fruits and vegetables, lean protein and low-fat dairy foods.
Significance
According to the U.S. Department of Health and Human Services, heart disease is the number one killer of American women, and stroke is the number three killer. Eating a diet that is high in fat is one of the main causes of heart disease, as the fats build up in the arteries, causing hardening of the artery walls and eventual blockage. A nutritious diet does not include junk food and red meat, which are full of fat.
Expert Insight
American women should follow the general guidelines in the U.S. Department of Agriculture Food Guide Pyramid. According to the recommendations, the basis of a healthy diet is carbohydrates. Whole grains such as brown rice, whole wheat bread, oatmeal and whole grain cereal offer a good source of carbohydrates, as well as vitamins, minerals and fiber. The guidelines recommend that at least half of the grains you consume be whole grains. Other necessary components of the food guide pyramid include fruit and vegetables, which are rich in vitamins and antioxidants, and combat the effects of aging. For daily serving suggestions tailored to your weight and age, see the Food Guide Chart below.
Calcium
Calcium, often found in dairy products, is another essential element of a healthy diet for women. Calcium helps prevent bone loss and is necessary for pregnant women so their bodies can nourish growing embryos. Women can obtain adequate amounts of calcium by eating low-fat dairy foods such as yogurt, skim milk and cheese. Other foods offer calcium as well, including vitamin-enriched cereals, soy milk, spinach and pink salmon.
Protein
Protein can be found in many meats, nuts and soy products. To avoid hazardous saturated fats, women should incorporate lean meats into their eating regime, and avoid red meats. Chicken and turkey can be good sources of lean protein, as long as they are baked or grilled and the skin is removed. Fish is also an excellent source of protein that offers omega-3 fatty acids, which are helpful fats that nourish the mind and body while lowering cholesterol.
Fruits and Vegetables
Eating a diet that is rich in fruits and vegetables is important to give your body the nutrients it needs to function, as well as reduce your risk of cardiovascular disease, stroke and cancer. Fruits and vegetables also are rich in fiber, which helps you feel full and regulates bodily waste, preventing colon problems and weight gain. The USDA recommends that women eat 1.5 to 2 cups of fruit daily, and 2 to 2.5 cups of vegetables per day.
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